Staying Healthy with Immune

Boosting & Anti-inflammatory

Foods
Kate Ueland MS, RD
Objectives for Talk
• Describe a healthy immune system

• Define the immune response

• Explore the major nutrients that support a healthy immune system

• Explore the minerals that support a healthy immune system

• Explore herbs and spices that support a healthy immune system

• Putting it all together to support a healthy immune system

• Recipes to support a healthy immune system

The Importance of a Healthy Immune System
• The immune system is responsible for
fighting foreign invaders in the body,
like pathogenic bacteria and viruses,
and also destroy cells within the body
when they become cancerous.

• Poor nutrition results in increased infections, slow healing from

injury and infections, and increases susceptibility to symptoms and
complications from immune system dysfunction.

• Studies shows that immune function often decreases with age, and
recent research suggests this decrease is also related to nutrition
and may be slowed or even stopped by maintaining healthy
nutrition.
What is the immune system?
The ability to
fight infection,
illness, and
disease

4
Gastrointestinal Barrier and the Immune System

• The gastrointestinal tract has approximately 150 x more surface

area than your skin.

• It contains the largest number of immune cells of your whole body,

constituting approximately 60% of your entire immune system.

• It comes into contact with the largest amount and number of

different molecules and organisms of any organ in your whole body.

• Regulates the absorption of nutrients while keeping out damaging

molecules and pathogenic organisms.
Protein and the Immune System
• Studies have shown that deficiency of high-quality protein can
result in depletion of immune cells, inability of the body to make
antibodies, and other immune-related problems.

• High-quality, complete proteins are found from many sources:

• eggs, fish, and shellfish, tofu, tempeh and quinoa

• Many vegetables and grains are also excellent sources of many of

the immune-stimulating amino acids
• Broccoli, brown rice, nut butters, mushrooms, nuts and seeds
Omega-3 Fatty Acids and the Immune System
• Diets low in omega-3 fatty acids are associated with chronic
inflammatory conditions and autoimmune diseases.

• In order to achieve a more beneficial ratio of omega-3 fatty acids in

your body, it is important to decrease the amount of omega-6 fatty
acids in your diet, while increasing the amount of omega-3 fatty
acids.

• Reduce your consumption of conventionally raised meats and dairy

products, and refined foods

• Increase consumption of wild-caught cold-water fish like salmon,

tuna, mackerel and sardines, ground flaxseeds, walnuts, pumpkin
seeds leafy green vegetables, and grass fed meats and dairy.
Fiber and the Immune System

• Whole, fresh fruits and vegetables,

promote a healthy gastrointestinal
system.

• They are fermented by the friendly

bacteria in your colon to short-chain fatty acids (SCFAs), which are
used as a fuel by gastrointestinal tract cells.

• Fiber also promotes the removal of toxins that can adversely affect
your gastrointestinal tract cells and supports healthy digestive
function overall.
B vitamins for a Healthy Immune System
• Vitamin B5 (pantothenic acid) promotes the production and release
of antibodies from B-cells, and deficiency of vitamin B5 results in
reduced levels of circulating antibodies.

• Folic Acid deficiency leads to a decrease in T-cells and supports

production of red blood cells which carry oxygen around the body.

• Vitamin B6 deficiency consistently impairs T-cell functioning and

results in a decrease in blood lymphocyte counts.

• Vitamins B1 (thiamin) and B2 (riboflavin) are important in normal

antibody response.

• Vitamin B12 appears to inhibit phagocytic cells and possibly T-cell

function.
 Excellent Sources of B Vitamins
• Whole grains, vegetables and fruits can serve as excellent sources of
at least some of these vitamins
• in particular, Romaine lettuce is a rich source of vitamins B1, B2,
C, and folate.
• Spinach is an excellent source of folate, vitamin B6 and vitamin C.
• Cauliflower is an excellent source of vitamin C, folate, vitamin B6,
and pantothenic acid.
• Crimini mushrooms are an excellent source of vitamin B2, niacin,
and pantothenic acid.
• Red bell peppers are an excellent source of vitamin B6.
• Excellent sources of vitamin B12 include sardines, salmon, tuna,
cod, lamb, scallops, shrimp, and beef.
Vitamin C for a Healthy Immune System
• Supports a decrease in the length of time and severity of symptoms
associated with upper respiratory viral infections, promote
phagocytic cell functions, and support healthy T-cell function.

• Provides antioxidant activity to support healing at sites of

inflammation.
Excellent Sources of Vitamin C
• Citrus fruit
• Broccoli
• Kale
• Bok choy
• Beet greens
• Collard greens
• Swiss chard
• Asparagus
Vitamins A, E, K for a Healthy Immune System
• Vitamin A deficiency has been shown to impair antibody function
and T-cell activity.

• Vitamin E is an important antioxidant and supports a healthy

inflammatory response. A important component of all cell
membranes and promotes healthy cellular functioning overall.

• Vitamin K supports a healthy blood-clotting ability in your body, and

this is necessary for seclusion of areas of infections and injury in the
healing process.
Excellent Sources for Vitamins - A, E, K

Vitamins A & E Vitamin K

• Turnip greens • Cauliflower
• Swiss chard, and mustard • Green vegetables such as
greens
spinach and asparagus.
• Pro-vitamin A carotenoids
– Leafy greens
– Carrots
– Sweet potatoes
– Winter squash
– Asparagus
– Bok choy
 Zinc for a Healthy Immune System
• Deficiency can result in profound suppression of T-cell function.

• However, an excess of zinc has also shown negative effects on

immune function and can inhibit the phagocytic cells
(macrophages and neutrophils)
• maintaining adequate but not excessive levels of zinc is
important.

• This is one reason food is such an excellent source of obtaining

nutrition versus supplementation

Food contains a balanced variety of micronutrients whereas

supplementation with individual nutrients can lead to too much of
some and not enough of others.
Excellent Sources of Zinc
• Spinach
• Asparagus
• Shiitake mushrooms and crimini mushrooms
• Sesame seeds
• Pumpkin seeds
• Garbanzo beans
• Lentils
• Cashews
• Quinoa
Minerals to Support Immune System
• Copper deficiency is associated with an increase in infections and
may impair development of immune cells such as T-cells and the
phagocytic cells

• Iron deficiency results in impaired response to antibodies, and

defective phagocytic cell functioning.
Excellent Sources of Copper and Iron

Copper Iron
• Sesame seeds • Spinach
• Cashews • Swiss chard
• Soybeans • Cumin
• Mushrooms • Turmeric
• Beet greens • Beet greens
• Spinach • Collard greens
• Asparagus • Bok choy
• Swiss chard, mustard greens, • Asparagus
kale • Leeks
• Summer squash • Romaine lettuce
Herbs to Support Immune System
• Cinnamon
• Anti-inflammatory – stimulates the production of digestive
enzymes
• Cinnamaldehyde an active compound reduces inflammation, in
addition cinnamon contains salicylate (found in aspirin) which
reduces pain and promotes heart health by helping to prevent
blood clots

• Garlic
• Anti-inflammatory – contains a number of sulfur compounds,
including allicin, that helps to prevent free radical damage to
linings of blood vessels, limiting inflammation.
Herbs to Support Immune System
• Ginger
• Anti-inflammatory
• Known as a digestive aid to soothe tummy aches

• Turmeric
• Anti-inflammatory
• Anticancer
• May limit the impact of upper GI diseases such as Irritable
bowel syndrome
Are there foods that are bad for the immune system?

• Processed foods may be problematic for your immune function.

• Toxic metals such as cadmium, lead and mercury are
immunosuppressive.

• Food additives can also have untoward

effects on the nutrient content of the
food.
• Some preservatives can negatively
effect the gastrointestinal lining.

• Trans fats
• Studies have shown that consumption of trans fats are pro
inflammatory, leading to chronic diseases such as cardiovascular
disease (CVD) and type 2 diabetes.
• 2% increase in energy intake from trans fats was associated with a
25% increased risk of CVD and 31% increase in CVD mortality.
How to Support a Healthy Immune System
• Consume adequate protein and healthy fats.
• Maintain a healthy balance between omega-3 and omega-6 fatty
acids. Studies indicates a ratio of omega-3 to omega-6 fats of 1:4 is
health-promoting.
• Provide micronutrients and phytonutrients that support healthy
immune function.
• Decrease intake of allergens and toxins.
• Maintain healthy weight and cholesterol levels.
• Basing your diet on nutrient-dense foods, is one way to decrease
calorie consumption while consuming optimal levels of
micronutrients and immune-supporting phytonutrients.
• Eat the Rainbow of Color!!!
Recipes
The Emerald City Salad
This salad has many immune boosting vegetables and herbs and spices. It is filled with color and
is a great addition to any holiday party.
Prep Time: 1 hour and 15 minutes
Makes 6 to 8 servings
2 ½ cups water or stock ½ red or yellow pepper, diced
1 tablespoon butter ½ cup chopped red cabbage
1 teaspoon salt, divided ½ cup chopped Italian parsley
1 cup wild rice (black, ½ - inch long) 2 cups very finely chopped dark, leafy greens (6
¼ cup lemon juice to 7 leaves of chard, kale, or collards)
¼ cup olive oil Salt and lemon to taste
1 clove garlic, minced Pecorino or Gorgonzola cheese, for garnish
½ cup chopped fennel bulb, core removed (optional)

Bring water to a boil. Add butter, ½ teaspoon of the salt, and rice. Bring to a boil again, cover,
lower heat, and simmer 60 to 65 minutes. Make sure all of the water is absorbed by tipping the
pan to one side to check for pooled liquid.

Combine lemon juice, olive oil, garlic, and remaining ½ teaspoon of salt in a large serving bowl.
Add fennel, red pepper, cabbage, parsley, and greens and toss thoroughly.

Once the rice is fully cooked, cool until it ceases steaming but is still warm, then place it on top of
the dressed vegetables. When the rice cools to room temperature, toss it with the vegetables.
Taste the salad and adjust seasonings; some extra salt and/or lemon may be required. Garnish
with cheese, if desired
Adapted from Feeding the Whole Family by Cynthia Lair
Quinoa with Edamame, Ginger and Lime
High quality protein from quinoa and edamame help to support a healthy immune system while ginger is a strong anti
inflammatory herb and lime is rich in vitamin C. Together this dish is rich in protein and phytonutrients and will be a
great addition to any holiday meal.
Prep Time: 15 minutes Cook Time: 20 minutes
Makes 6 servings
2 ½ cups broth 2 scallions, white and green parts, finely chopped
½ teaspoon salt 2 tablespoons chopped fresh mint
1 ½ cups red or white quinoa, rinsed well in cold water 2 tablespoons chopped fresh cilantro, basil or
and drained parsley
1 teaspoon grated fresh ginger 2 tablespoons olive oil
Pinch of cayenne 2 tablespoons freshly squeezed lemon juice
1 cup fresh or frozen edamame, mixed with a spritz of 2 tablespoons freshly squeezed lime juice
lime juice and a pinch of salt 1 tablespoon freshly grated lemon zest
½ cup finely diced red bell pepper 1 tablespoon grated lime zest

Put the broth and ¼ teaspoon of the salt in a large saucepan and bring to a boil over high heat. Stir in
the quinoa. Decrease the heat to low, cover, and cook for 15 to 20 minutes, until the water is
absorbed.

Remove from the heat. Add the ginger, cayenne, and remaining ¼ teaspoon of salt and fluff with a
fork until well combined. Transfer the quinoa to a bowl and let cool to room temperature.

Add the edamame, red bell pepper, scallions, mint, cilantro, olive oil, lemon juice, lime juice, lemon
zest, and lime zest and stir until well combined. If needed add a pinch or two of salt, a squeeze of
lemon or lime juice, or a dash of olive oil.
Adapted from The Longevity Kitchen by Rebecca Katz
Golden Roasted Cauliflower
Cauliflower is part of the cruciferous vegetable family and is known for its anticancer properties.
This combined with turmeric, a well known anti-inflammatory spice is well suited for any holiday
meal. The golden color from the turmeric will make guests feel the warmth of the season.
Prep Time: 10 minutes Cook Time: 35 minutes
Makes 4 servings

2 ½ to 3 pounds cauliflower, cut Position a rack in the middle of the oven and
into 1 ½ - inch florets preheat the oven to 425oF. Line a rimmed baking
2 tablespoons olive oil sheet with parchment paper.
1 tablespoon minced garlic
½ teaspoon salt Put the cauliflower, olive oil, garlic, salt, turmeric,
½ teaspoon turmeric cumin, coriander, and pepper in a large bowl and
½ teaspoon ground cumin toss until the cauliflower is evenly coated. Transfer
¼ teaspoon ground coriander to the lined baking sheet and spread in an even
¼ teaspoon freshly ground black layer. Bake for 25-35 minutes, until the cauliflower
pepper is golden and tender. Transfer to a bowl, add the
1 teaspoon freshly squeezed lemon juice and parsley, and toss to combine.
lemon juice
1 tablespoon finely chopped fresh
parsley or cilantro

Adapted from The Longevity Kitchen by Rebecca Katz

 Adapted from The Longevity Kitchen by Rebecca Katz
Spiced Almond Macaroon Buttons
This version of the French macaron will surely delight guests with a variety of pallets. This version
uses cinnamon a well known anti-inflammatory spice along with other soothing spices and some
protein from the almonds.
Prep Time: 15 minutes Cook Time: 15 minutes
Makes 20 macaroons
Preheat the oven to 350oF. Line a baking sheet with parchment
1 cup almond flour paper.
3 tablespoons turbinado
sugar Put the almond flour, sugar, cinnamon, allspice, cardamom, and salt
¼ teaspoon ground in a bowl and stir to combine.
cinnamon
1/8 teaspoon ground Put the egg whites in a small bowl and beat lightly with a fork to
allspice make them easier to measure and pour. Add 3 tablespoons of the
Pinch of ground egg whites, the almond extract, and the vanilla to the almond
cardamom mixture and stir with a spatula. The texture should be wet and soft,
1/8 teaspoon sea salt but stiff enough to form into a ball between wet hands. If the dough
¼ cup egg whites (about 2 feels too stiff, add a bit more egg white.
large eggs)
¾ teaspoon almond Using wet palms and fingers, roll a scant teaspoonful of the dough
extract into balls. Put them on the baking sheet, spacing them about 2
¼ teaspoon vanilla extract inches apart, and flatten slightly with damp finger. Press an almond
20 whole almonds, or 1 or a few slivered almonds onto the top of each cookie. Bake for
cup slivered almonds, for about 15 minutes, until the tops are dry and a very pale golden
decoration brown. Peek at the bottoms; they should be a golden brown.
Immediately transfer to a wire rack and let cool before serving.
Questions??

Thanks for your time today!

I hope you have a safe and happy holiday

season!
Images
Healthy gut: https://thedolcediet.com/wp-content/uploads/2016/09/gut-bacteria.jpg
Tofu: https://thumbs-prod.si-cdn.com/TMj5l2JypbED-w9-aGcX-HyWyy4=/800x600/filters:no_upscale()/https://public-
media.smithsonianmag.com/filer/ba/32/ba32d1a8-425d-4c79-bc9b-1bd79397ea1d/tofu.jpg
Eggs: https://s-i.huffpost.com/gen/769848/images/o-BROWN-EGGS-VS-WHITE-EGGS-facebook.jpg
Legumes: https://i.ytimg.com/vi/WDV4rUN-O_4/maxresdefault.jpg
Flaxseeds: http://www.snexportgroup.com/wp-content/gallery/flaxseed/Brown-Flax-Seeds-Main.jpg
Salmon: http://media-
cdn.kateandkimi.com/media/catalog/product/cache/1/image/650x650/9df78eab33525d08d6e5fb8d27136e95/5/6/563048327953896754.jpg
Fiber: http://www.foods-healing-power.com/images/High-fiber-foods-2.jpg
Red bell pepper: http://natureandnutrition.com/wp-content/uploads/2015/03/Red-Bell-Pepper-Health-Benefits-600x600.jpg
Broccoli: https://yournews.com/wp-content/uploads/2017/10/All-About-Broccoli-resized.jpg
Fruit Poster: https://i.pinimg.com/736x/1d/80/18/1d801889c1f0090ae722600d9d1b2fd9--kitchen-artwork-kitchen-posters.jpg
Winter squash: http://www.healthstartsinthekitchen.com/wp-content/uploads/2014/10/winter-squashes-01-1024x629.png
Carrots: http://www.well-beingsecrets.com/wp-content/uploads/Science-Backed-Health-Benefits-of-Carrots-800x416.jpg
Pumpkin Seeds: https://www.carvenutrition.com/wp-content/uploads/2017/08/pumpkin-seeds-with-folate.jpg
Cashews: http://v1.myevolve.co.uk/_includes/images/uploads/Kenkko/istockphoto_6290659-cashew-nuts.jpg
Kale: https://healthyline.com/health-benefits-of-kale/
Mushrooms: https://www.bbcgoodfood.com/sites/default/files/guide/guide-image/2017/05/health-benefits-of-mushrooms-guide-700-350.jpg
Asparagus: http://brightcove.vo.llnwd.net/v1/unsecured/media/1033249144001/201512/1736/1033249144001_4652165666001_4609820823001-
vs.jpg?pubId=1033249144001
Cinnamon: http://cdn2.bigcommerce.com/server2000/ss30oz/product_images/uploaded_images/cinnamon-sticks.jpg
Garlic: https://draxe.com/wp-content/uploads/2014/08/Raw-Garlic-Background.jpg
Ginger: http://www.naturallivingideas.com/wp-content/uploads/2016/02/ginger-600x399.jpg
Tumeric: http://mobsea.co/wp-content/uploads/2017/09/Heres-how-you-can-increase-Turmeric-Absorption-by-adding-two-simple-ingredients.jpg
Processed foods: http://cdn.naturallifeenergy.com/images/processed-foods.jpg
Phytonutrients:https://healthbeat.spectrumhealth.org/wp-content/uploads/2015/05/Rainbowmain.jpg